Food That May Protect Against Heart Disease

There are food that may prevent heart disease and food that have the opposite effect. You should know about both types. Food that prevent heart disease are fruits and vegetables, nuts and seeds, and foods that are rich in vitamins.

Food that cause heart disease or exacerbate the condition contain trans fats, saturated, monounsaturated and polyunsaturated fats. All sorts of processed foods should be avoided as they are not good for the heart. Simple carbs such as white rice, white bread, chocolates, cake, pastries, cookies etc. should be avoided as well.

Now, there are several types of food that protect you against heart disease. What makes these foods so effective are the chemicals that are contained in them. There are some chemicals that occur in nature that protect the body against heart disease, such as flavonoids.

Flavonoidsare found in

red wine,

tomatoes and

dark chocolate.

According to a recent study published in The Journal of Agriculture and Food Chemistry, organically grown tomatoes have twice the level of flavonoids than those grown conventionally.

So, organically grown tomatoes are recommended to those who are at a higher risk of heart disease. Organic fruits and vegetables in general have a higher level of flavonoids than conventionally grown fruits and vegetables. Even if organic foods cost more, they are good for the heart and for your health in general and well worth the extra money that you spend on them.

Fruits such as

Blueberries,

cranberries,

bananas,

and citrus fruits such as grapefruit, lemons, limes and oranges are considered to be rich in flavonoids.

Many types of nuts and dark beans such as black and kidney beans are high in flavonoids as well. Onions and green vegetables such as celery and artichokes are high in flavonoids as are vegetables such as okra, snap beans and broccoli.

Folic acid, like flavonoids is believed to offer protection against heart disease. According to a study published in the British Medical Journal Folic acid lowers the homocysteine concentration in blood. Homocysteine is believed to increase the risk of heart disease which could result in heart attack or stroke. That’s why foods that are rich in folic acid such as dark leafy greens (spinach, kale, collard greens, turnip greens and romaine lettuce), asparagus, broccoli and citrus fruits such as papaya, grapefruit, banana, grapes, cantaloupe and strawberries are considered to be good for the heart.

Nuts and seeds are believed to have a beneficial effect o the heart as well. That’s because nuts increase the lipid levels in the blood. Having nuts such as almonds, walnuts, chestnuts, hazelnuts, Brazil nuts is believed to lower LDL cholesterol (also called as “bad” cholesterol) while raising the HDL cholesterol (also called as “good” cholesterol), which is why nuts are often referred to as super foods.

Indeed, there are many studies such as those published in the Iowa Women Health, The Nurse’s Health and The CARE journal that have found that making nuts a regular part of the diet lowers the risk of atherosclerotic heart disease.

Those who have fishon a regular basis are less prone to heart disease. That’s because fish is rich in Omega 3 fatty acids, which are good for the heart. Omega 3 fatty acids improve the arterial endothelial cardiac function and offer the heart the protection it needs against arrhythmias and clogged arteries. Salmon and trout are particularly rich in omega 3 acid, much more so than farm grown fish such as catfish.

Final Thoughts

We have talked about some of the best foods that protect you against heart disease. Make them a part of your diet. Change your lifestyle; pick up healthy habits such as exercising for at least 30 minutes a day, 5 days a week. Quit smoking and avoid alcohol. Choose home-cooked food and avoid eating out. Take charge of your life, starting today!